Autumn Workout 1

19:30 Home

Warmup

20 Minutes on the minute

Offset pushups 4

One arm Row 4

KB Clean 4

Ab wheel 2x6

5 minutes cooldown and stretch

My Standard Warmup

My standard warmup consists of a selection of seven to ten exercises of the following, usually done for 10 reps with a light kettlebell.

Two handed KB swings

One handed KB swings

KB snatches

KB clean or clean and press

Goblet squats

Kneeling press

Standing press

Floor press

Pushups

Split squats

Halos

KB pushup and pull through

Banded 7's

Split rotations

KB row

Row

12:15 Home

Row 20 minutes

Stretch

Autumn Workout 1

9:30 Home

Workout

RDL 3x5

Front Squat 3x5

Bent over row 3x5

BB Bench Press 2x10

Dips 2x12

Goblet curl 2x12

Lateral Raises 2x12

Stretch

Fencing

17:30 Foil and Epee Club

Warm up

Footwork

Bouts 2

Fencing

19:30 Epee Club

Coaching

Bouts 2

Autumn Workout 1

09:30 Home

Warmup

20 Minutes 40 on 20 off 

KB Deadlift

Goblet Squats

Pushups

Pullovers

Hip raises

5 minutes cooldown and stretch

Row

19:30 Home

Row 5K

Stretch

Summer Workout 3

13:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Floor press

Banded 7's

Seated DB Press 2x10

Dips 2x12

Lateral raise 2x15

T Bar Rows

Goblet Curls 2x12

KB FS 3x3

Single leg calf raises 2x25

Tib Raises 2x10

KB Swings 2x25 

Stretch

Autumn 26

09:15 Home

Warmup

Body Rotations

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Goblet curls

Banded 7's

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Dips 5,4,3,2,1 repeat

KB Row 1,2...9,10

Goblet Curls 2x10

Lateral Raises 2x10

Ab wheel 2x5

Calf raises 2x15

Tib raises 2x12

Stretch

Row

08:15 Home

Row 5 K

Stretch

Fencing

17:30 Foil and Epee Club

Warm up

Lesson

Bouts 6

Fencing

19:30 Epee Club

Coaching

I bout

Row

09:30 Home

Row 5K 

Row

17:00 Home

Row 5K

Stretch

Summer Workout 3

13:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Floor press

Banded 7's

Seated DB Press 2x10

Dips 2x12

Lateral raise 2x15

Assisted front lever rows 2x10

Goblet Curls 2x12

RDL 10,8

Split Squats 2x8

Single leg calf raises 2x25

Tuv Raises 2x10

KB Swings 2x25 

Stretch

Fencing

17:30 Fencing Club

Warm up

Footwork

Bladework

Epee bouts 3/3

Summer Workout 3

13:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Banded 7's

Seated DB Press 2x10

Dips 2x12

Lateral raise 2x15

Assisted front lever rows 2x10

Goblet Curls 2x12

RDL 2x10

Split Squats 2x8

Single leg calf raises 2x25

Poliquin steps 2x10

KB Swings 2x25

Row

17:15 Home

Row 5K

Stretch

KB Conditioning

10:00 Home

Warmup

Swings 1,2...9,10

Pushups 10,9...2,1

Later raises (forgot to do them yesterday).

Stretch

Summer Workout 3

09:00 Home

Warmup

Swings

Halos

Kneeling press

Rows

Goblet Squats

Split squats

Lunge rotation

Downward dog sequence

Seated DB Press 2x10

Dips 2x12

Assisted front lever rows 2x10

Goblet Curls 2x12

Lateral raise 2x15

RDL 2x10

Split Squats 2x8

Single leg calf raises 2x25

KB Swings 2x25

Stretch

Fencing

17:30 Epee Club

Warm up

Footwork

Lesson

Bouts 6

Stretch

Pickleball

18:45 Park

Warm up

Matches

Fencing Camp

16:00 Epee Club

Warm up

Footwork

Bouts 3 points exploratory then to 1 point.

Teams bouts 2 person

Stretch

Row

09:00 Home

Row 5k

Stretch

Summer Workout 3

09:30 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

Seated DB Press 2x8

Dips 2x14

Assisted front lever rows 2x10

Lateral raise 2x15

RDL 2x10

Split Squats 2x8

Goblet Curls 2x20

Single leg calf raises 2x25

Stretch

KB Conditioning

08:15 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Split Squats

Swings 1,2...9,10

Pushups 10,9...2,1

Goblet curls 15.

Row

07:45 Hotel Gym

Warm up

Row 20 Minutes

Stretch

Summer Workout 3

18:30 Hotel Gym

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

DB Press 2x8

Dips 2x12

Pullups 2x6

Lateral raise 2x112

Goblet Curls 2x112

RDL 2x10

Split Squats 2x8

Single leg calf raises 2x25

Swings 2x25

Stretch

Row

08:30 Home

Row 5K

Stretch

Summer Workout 3

08:30 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

Seated DB Press 2x8

Dips 2x12

Assisted front lever rows 2x8

Lateral raise 2x14

Goblet Curls 2x14

RDL 2x10

Split Squats 2x8

Poliquin steps 2x12

Single leg calf raises 2x25

Swings 2x25

Stretch

KB Conditioning

 08:15 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Split Squats

Swings 1,2...9,10

Pushups 10,9...2,1

Goblet curls 15.

Fencing

18:10 Foil and Epee Club

Warm up

Epee bouts 6

Lesson

Pickleball

19:00 Local park

warmup

Lob and smash drills

Games

Summer Workout 3

08:30 Home

Warmup

Body circles

Halos

Floor press

Swings

Rows

Goblet Squats

Lunge rotation

Seated DB Press 2x8

Dips 2x12

Assisted front lever rows 2x8

Lateral raise 2x14

Goblet Curls 2x14

RDL 2x10

Split Squats 2x8

Poliquin steps 2x12

Single leg calf raises 2x25

Swings 2x25

Stretch

Fencing

19:15 Epee Club

Warm up

Bouts 3/5

Row

09:30 Home

Row along

Summer Workout 3

08:30 Home

Warmup

Body circles

Halos

Pushups

Swings

Rows

Goblet Squats

Seated DB Press 2x8

Dips 2x12

Assisted front lever rows 2x8

Lateral raise 2x14

Goblet Curls 2x14

RDL 2x10

Split Squats 2x8

Stretch

Inspired by this program I bought some dips bars. https://www.thebioneer.com/free-training-program/

 

Pickleball

 19:30 Fitness Centre

Warm up

Service drills

Matches

Fencing

18:10 Foil and Epee Club

Warm up

Epee bouts 6

Lesson

Summer Workout 2

11:00 Home

Warmup

Body circles

Halos

Pushup

Swings

Goblet Squats

DB Bench Press 3x10

KB Curls 3x12

Split Squats 3x8

RDL 3x10

Lateral raise 3x15-16

Stretch

Easy Day

08:30 Home

Rolldown

KB Deadlifts

Heels elevated squats 2x20

Mobility work.

Old back injury flared up at the weekend so taking it easy.

Row

09:00 Home

Row 5K

Stretch

Summer Workout

08:45 Gym

Warm up

Banded 7

BW Squats

Leg Press 2x8,12

Leg extensions 8,10

Leg Curl 10,12

Calf Raise 12,13

Back extension 2x10

Stretch

Pickleball

19:30 Pickleball Club

Warm up

Played about 7 games

Fencing

17:45 Foil and Epee Club

Warm up

Epee Bouts 4/6

Lesson

Four Moves

18:45 Home

Warm up 

Banded 7s

Swings

Halos

Goblet Squat

KB Row

KB Curl

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Stretch

Worked out with my son, which was fun.

Summer Workout

08:30 Gym

Warm up

Banded 7s

Sled pull/push 5/5

Swings

GS

KB Row

Pushups

KB Curls

Weighted Dips 3x8

Seated BB shoulder press 2x8

Pull downs 3x8

Cable row 2x8

Superset

- Machine chest flies 2x10

- Machine reverse deltoids. 2x10

Tricep cable extensions 2x8

Ab wheel 5

Stretch

Pickleball

19:30 Pickleball club

Drills

Games 5

Summer Workout

19:45 Gym

Banded 7

Warm up

KB Swings and GS

Leg Press 3x8

Split Squat 2x8

Leg Curl 2x10

Calf Raise 2x12

Back extension 2x10

Stretch

Fencing

18:15 Foil and Epee Club

Warm up

Epee bouts 10

Stretch

Four Moves

17:00 Home

Warm up 

Banded 7s

Swings

Halos

Goblet Squat + curl

KB Row

KB Floor Press

KB Curl

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

KB Curl 2x10

Stretch

Summer Workout

08;15 Hym

Warm up

Banded 7s

Ski Erg

Dips 8, 10,12,12,15

Hammer Iso Press 2x8

Pull downs 3x8

Cable row 2x8

Superset

- Machine chest flies 2x10

- Machine reverse deltoids. 2x10

Superset

- Cable Curls 2x8

- Tricep cable extensions 2x8

Ab wheel 2x5

Farmers walk

Stretch

Row

16:30 Home

Row 20 minutes

Stretch

Four Moves

11:30 Home

Warm up 

Banded 7s

Swings

Goblet Squat + curl

KB Floor Press

Floor Press

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Stretch

Summer Workout

19:45 Gym

Warm up

Banded 7

Leg Press 3x8

Split Squat 2x8

Leg Curl 2x10

Calf Raise 2x10

Back extension 2x12

Poliquin Step 3x10-12

Stretch

Row

08:15 Home

Row

Stretch

Summer Workout

08;15 Hym

Warm up

Concept 2 1000m

Banded 7s

Dips 3x8

Seated Press 2x8

Pull downs 3x8

Cable row 2x8

Superset

- Machine chest flies 3x10

- Machine reverse deltoids. 3x10

Superset

- BB Curls 2x8

- Tricep cable extensions 2x8

Stretch

Summer Workout

11:00 Gym

Warm up

Run to gym

Banded 7

Leg Press 3x8

Split Squat 2x8

Leg Curl 2x10

Calf Raise 2x10

Back extension 2x12

Stretch

Easy Strength

17:30 Home

Warm up

Banded 7s

One arm Swings

Halos

Goblet Squat + curl

KB Floor Press

KB Row

RDL 10

Pullups  palms facing 2x5

Dumbbell Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Last workout before holidays. It's been a good routine. I felt stronger and made good progress on all exercises. A little elbow pain but no other injuries. One to do again.

Four Moves and Row

20:00 Home

Warm up

Banded 7s

Swings

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Row 3.5K

Stretch 

Easy Strength

08:15 Gym

Warm up

Run to Gym

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Pushups

RDL 10

Palm away pullups 2x5*

Hammer Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

*nice and controlled as I have a minor back spasm.

Easy Strength

08:15 Gym

Warm up

Rower 1000m

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Floor Press

RDL 10

Weighted chinups 2x5+10

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Row

08:30 Home

Row 20 minutes

Stretch

Easy Strength

12:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Floor Press

RDL 3x3

chinups 10

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

08:30 Gym

Warm up

Ski Erg

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

Floor Press

RDL 10

Weighted chinups 2x5+10

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Conditioning

18:00 Hotel Gym

Bike 20 minutes

Cross trainer 10 minutes

Pushups

Ab machine

Stretch 

Easy Strength

18:15 Gym by Hotel

Warm up

Bike 10 minutes

Run to gym 

RDL 10

Chinups 2x5

Bench 2x5

KB Swings 2x25

Ab Machine 2x5

Stretch

Four Moves and Row

09:30 Home

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

10 rounds with a rest after each round of

Swings 10,9...2,1

GS 1,2...9,10

Push ups 10,9...2,1

KB Row 1,2...9,10

Ab wheel 2x5

Poliquin step 2x10

Row 20 minutes

Stretch 

Easy Strength

14:30 Home

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 10

Pullups  parallel 2x5

Dumbbell Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

20:00 Home

Warm up

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 2x5

Pullups  palms away7,3

Dumbbell Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

07:40 University Gym

Warm up

Row Erg 

Banded 7s

RDL 10 easy

Pullups 10

Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Row

11:00 Home

Row 20 minutes

Stretch

Easy Strength

09:15 Gym

Warm up

Banded 7s

SkiErg 500m

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 10 easy

Pullups 3x3

Hammer Bench 2x5

KB Swings 5x10

Ab wheel 2x5

Stretch

Easy Strength

08:15 Gym

Warm up

Run/walk to gym

Banded 7s

Goblet Squat + curl

Swings

KB Floor Press

KB Row

RDL 3,2,1,1

Pullups (palms away) 10

Bench 2x5

Headed home for call then

KB Swings 2x25

Ab wheel 2x5

Stretch

* Tweaked my shoulder and elbow. A little too heavy.

Row

19:30 Home

Row 5K

Stretch

Fencing Coaching

19:00 Epee Club

Adult beginners

Fenced one bout.

1-1 lessons

Easy Strength

 08:30 Gym

Warm up

Run to gym*

Banded 7s

Swings

Pushups 20

KB Row

Low bar squat 2x10

RDL 10

Pullups (palms away) 10

Hammer Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

* My knee complained so walked last 250m.

Easy Strength

08:30 Gym

Warm up

Banded 7s

Ski Erg 500m

Goblet Squat + curl

Swings

Pushups 20

KB Row

RDL 10

Pullups (palms away) 10

Bench 2x5*

KB Swings 2x25

Ab wheel 2x5

Stretch

* Tweaked my shoulder and elbow. A little too heavy.

Rowing

16:00 Home

Row 5k

Stretch

Easy Strength

08:15 Gym

Warm up

Sled push pull 5/5

Banded 7s

Goblet Squat + curl

Swings

KB Floor press

KB Row

RDL 10

Weighted Pullups 3x3

Machine Bench 2x5

KB Swings 2x25

Ab wheel 2x5

Stretch

Easy Strength

09:00 Gym

Warm up

SkiErg 500m

Banded 7s

Goblet Squat + curl

Swings

KB Row

Pushups 20

RDL 2x5

Weighted Pullups 2x5

Bench 2x5

KB Swings 5x10

Ab wheel 2x5

Stretch